Women’s Health: Exercises to firm and shape your breasts

Exercise 1: Push-Up

  1. Lie down on the floor with your back facing the roof.
  2. Rest your palms on the surface just adjacent to the armpits.
  3. Now slowly raise yourself by exerting pressure on your arms, as if you are trying to push the floor with your hands.
  4. Lift yourself until you can feel the strain.
  5. Then gently lower the body to the surface and reach the starting position.
  6. There is no restriction on the number of repetitions to be done, your strength will gradually increase and you will automatically increase the repetitions.


Exercise 2: The T-Plank Workout 

  1. Come to the normal push-up posture.
  2. Make sure that the width between legs is more than width of the hips.
  3. Then slowly raise the right hand in the direction of the ceiling.
  4. The left hand must be supporting your body weight.
  5. Now your body should be in the shape of the alphabet “T”, when seen from a little distance.
  6. Remain in this posture for around 15seconds.
  7. Slowly return to the starting position.
  8. Repeat the steps with the left hand.
  9. Perform 10 repetitions with each hand.


Exercise 3: Wall Push

  1. Face a wall and rest the hands on it.
  2. The palms should be bearing the weight of your upper body.
  3. Then slowly put pressure as if you are attempting to push the wall away from you.
  4. Keep the pressure for roughly 15 seconds.
  5. Now relax and stand straight.
  6. Do 10 repetitions.


Exercise 4: Palms Press

  1. Begin at the usual standing posture.
  2. Bring both the palms closer in front of your chest.
  3. Press the palms against each other as firmly as you can.
  4. Maintain the pressure for roughly 15 seconds.
  5. Slowly relax and come to the starting position.
  6. Perform 10 repetitions of the workout.


Exercise 5: Back Elbow Stretch 

  1. Stand in the normal position.
  2. Move your hands backward and rest them behind your head, one palm must be on top of the other.
  3. Slowly stretch the elbows backward, go as far as you can.
  4. Keep the pressure for about 5 seconds.
  5. Now steadily bring the elbows to the front.
  6. Go back to the starting posture.
  7. Repeat the steps around 12 times.


Exercise 6: Backward Arms Stretch 

  1. Begin at the normal standing position.
  2. Rest the hands at the sides with the palms facing backward.
  3. Now slowly stretch the hands to the back without bending the elbows.
  4. Stretch to the maximum possible extent.
  5. You will be able to feel the pressure and strain on chest muscles, shoulders and arms.
  6. Maintain this pressure for 5 seconds.
  7. Gradually bring your hands to the front and reach the starting posture.
  8. Do 20 repetitions of this exercise.


Exercise 7: Back Extension of Hands

  1. Sit down on the floor.
  2. Fully stretch your arms to the sides, do not bend the elbows.
  3. The extended hands should be in straight line with the shoulders.
  4. Then, without twisting the elbows, stretch the hands to the back.
  5. Take as much pressure as you can bear.
  6. Remain in this posture for roughly 10 seconds.
  7. Gently move the hands and go back to the initial position.
  8. Perform 8 repetitions of the workout.



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